Remember to vary your foods.  Eat some from each food group everyday.

1. Breads/cereals/rice grains
           a. Eat at least 6-11 servings of whole grain foods everyday.  One serving is about 1 slice of bread, 1/2 cup cooked pasta, or 1 cup of breakfast cereal.
2. Vegetables

          a. Eat at least 3-5 servings a day.  One serving is about 1 cup of cooked or raw vegetables.

3. Fruits
          a. Eat at least 2-4 servings a day.  One serving is about one medium sized apple or 1/2 cup of fruit juice.

4. Dairy
          a. Eat at least 2-3 servings a day.  One glass of milk equals a serving. 
          b. Remember to choose low fat or skim foods in this group for the healthiest choice.
          c. Remember yogurt and cheese are other ways to meet this daily requirement.

5. Meat and Beans
          a. Eat at least 2 servings a day.  One serving is about the size of one's fist.
          b.  Remember fish, beans, nuts, and seeds are great ways to get your protein and your daily requirements for the Meat group.

Last of all, choose healthier snacks.
1. An apple instead of a candy bar.
       2. Raw vegetables instead of ice cream.
       3. Baked chips instead of regular potatoe chips.
       4. Lightly buttered popcorn instead of regular or extra butter popcorn.
       5. Cereal instead of candy.
Just remember to think outside the box!!  When you shop for groceries try to shop the perimeter of the grocery store, that is where all the fresh foods are located, much better choices than processed or canned foods.